Your Weekly 7 Day Guide – March 16th 2015


You should have plans to hit the grocery store today or will have already organized your weekly shop and meals for the next 7 days.

I’ve added a shopping list at the bottom of this blog for you to use, that way you can either print it out and take it with you or set up a regular shopping list with your online provider.

And now here are your guidelines for the next 7 days.

Day 1 – Workout Day. It never hurts to have a trainer check your technique, and make sure that you are pushing yourself hard enough. Alternatively, a workout partner can make all the difference in helping you bust through a plateau. The quote most often heard in the gym, “I’d never work this hard on my own.” Is this true for you?

Day 2 – 30 minutes of activity. In addition, why not use an App to check your diet for excess calories. Try MyFitness Pal, easy to use and very popular. By now, you should have developed many healthy eating habits…however, sometimes things start slipping. So give yourself a little review. It’s never too late to start eating properly.

Day 3 – Workout. Add 5% more weight to your main exercise, and reduce the number of reps per set by 1. Keep perfect form of course, but increase the intensity. You might even find that you can do all of the reps with this new, increased weight. That will lead to more Afterburn, and more calories burned. If you want to increase your interval intensity instead, do the same – increase your speed or resistance by 5% on the treadmill or bike.

Day 4 – Try something new – kids got a trampoline in the garden?? The evenings are getting lighter so you should be able to fit in a good 15 minute bouncing workout – you’ll be surprised how hard it can be. If no trampoline then dig out a skipping rope.

Day 5 -Your final workout of the week. Try to eat 8 small meals today which should give you even better results than eating 6 small meals. The 8 small meals/snacks: Breakfast, morning snack, lunch, afternoon snack, pre-workout, post-workout, dinner, and evening snack.

Day 6 – 30 minutes of activity. Check in with your social support group and trade fat loss secrets.

Day 7 – 30 minutes of activity. Plan, shop, and prepare. Make it your goal to purchase the most healthy shopping order of your entire life. You get extra bonus points if the person at the till says, “Wow, what a healthy order”.

Here are some of the items on my list:


  • Apples
  • Oranges
  • Blueberries
  • Peaches
  • Grapefruit
  • Raspberries


  • Peppers (red, yellow, green, & orange),
  • Spinach
  • Asparagus (See recipe suggestion!)
  • Broccoli
  • Courgettes
  • Mushrooms
  • Frozen mixed vegetables
  • Tomatoes

Protein Sources

  • Chicken breasts
  • Turkey breasts
  • Salmon
  • Haddock
  • Lean beef
  • Skim milk & low-fat, low-sugar yogurt
  • whey protein


  • wholemeal bread (I get this from the Farmers Market)
  • Rye bread
  • Whole-wheat pasta
  • Basmati or wild rice


  • Green tea
  • Unsalted, not roasted, Almonds

Remember Nutrition has a huge impact on your success,

Here’s a lovely recipe to try.

Feta, Broad Bean and Asparagus Salad

  • 250g Broad Beans
  • 1 Bunch Asparagus
  • 200g Marinated Artichokes
  • Handful Fresh Leaf Parsley
  • 200g Feta Cheese
  • Juice of a lemon
  • 300mls Olive Old
  • 20mls Red Wine Vinegar


Blanch Broad Beans in simmering water for a couple of minutes, remove and run under a tap of cold water until cold. Remove outer skins gently.

Trip Asparagus and blanch in boiling water for 1-2 mins. Cool under cold tap.

Quarter the Artichokes and roughly chop the parsley. Crumble the Feta

Whisk Lemon juice, olive oil and vinegar and season to taste

Pop all items into a bowl and gently mix in the dressing.

Server & enjoy!